16.3: Welcome to the Muscle Up Club

CrossFit Open 16.3

Every year in the CrossFit Open, Dave Castro likes to weed out the great athletes, only leaving room for the exceptional. He’ll program a workout that contains an advanced skill, a heavy weight or some ridiculous combination of the two, such that only the elite will prevail.

With the 2nd new movement this year in the CrossFit Open, the bar muscle-up was this year’s separator.

For the everyday athlete in gyms all over the world, however, it was more of a motivator—just what people needed to get their first bar muscle-up… or die trying.

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Retesting Workouts in the CrossFit Open

Before CrossFit, I was an avid runner—10ks, marathons, ultras, and even a few triathlons. Upon finishing almost every race, the inevitable question is, “What’s next?”

“Are you going to do another one?” “Have you signed up for XYZ yet?”

Retesting Open workouts happens in much the same way.

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CrossFit Addict’s Journey to 16.1… And Beyond

So much to talk about, I’m not sure where to start.

This year marks my third consecutive CrossFit Open since starting at CrossFit Addict back in December 2013.

In 2014,

I had no idea what to expect. It was all new to me, but it became quite apparent that something special was happening during those 5 weeks. I just couldn’t put my finger on it.

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Pick a Rabbit, Push a Rabbit

Matt McCloud @ SuperFit East Coast Championship

In case you’re not familiar with the term “rabbit” as it applies to competitive sport, let’s get that out of the way now.

The term “rabbit” is used to describe an athlete who is better than you, but only by a small margin. By chasing this rabbit, you push your limits and continue to get better.

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First CrossFit Competition? Here are a Few Tips for First-Timers

First CrossFit Competition Tips

Photo courtesy of SuperFit Games

While I originally sat down to write out some tips for rookies competing in their first CrossFit competition, I realized some of this stuff applies to all competitors, first-timers and veterans.

Shout out to all 15 CrossFit Addict teams competing at the SuperFit East Coast National Championships this weekend. We’ve got quite a few first-timers.

If you’re getting ready for your first CrossFit competition, follow along for a few tips. I’ve been doing CrossFit for a little over 2 years, and I’ve competed in 2 CrossFit team competitions, both locally here in Virginia.

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Traveling Stream of Consciousness – Siesta Keys

Siesta Key Beach, Florida

Dude, why are you sprinting down the moving walkway, with your wheely bag, only to stop abruptly right behind that woman? Not cool, bro.

There’s a woman on the plane drinking a diet Coke. 10 years ago, I’d see this as normal. Today, I want to grab her arm before the bottle reaches her lips, and yell, “Stop! It’s been poisoned.”

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My favorite letter is…

Y y

A random conversation was sparked at the office this week. How come most of us have a favorite number, but not a favorite letter?

Well, quite frankly, the answer to that question is irrelevant, because now you know my favorite letter. What you DON’T know, however, is why.

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31 Years & Counting…

I’m writing this almost a month after my birthday, but the words on this card are too important to just recycle it and move on.

My parents have a way with cards for special occasions, and they always nail it on my birthday. Sometimes I wonder if they wrote the words themselves; they’re just that personal.

I’d like to hold on to this one, as it’s another example of the unconditional love that I’m so fortunate to have in my life.

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Running Shamrock for Cameron Gallagher

Cameron Gallagher @ Shamrock Half-marathon 2014

Photo credit goes to speakup5k.com & the CKG Foundation

Before I share my story…

I am raising money for the Cameron K. Gallagher Memorial Foundation, whose mission is:

…to fulfill Cameron’s dream and legacy by being a positive force that works to cultivate awareness and understanding of teenage depression and anxiety.

If you feel inspired by her story, or would like to help the cause, you can donate here. I am trying to raise $131 before the race next weekend, which coincidentally falls on my birthday. No cards, presents or Facebook wall posts, please. Just a small donation to a worthwhile cause.

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